Join date: Oct 2010
Location: Texas, USA
Posts: 2792
Friday 8/17/12
2" Deficit pull
2x3x225
1x8x265 ---> this was meant to be 4 sets of 2
3x315
2x355
2x405 ---> weak ass grip made this set a lot harder than it should've been
Deviated from the original plan of doing deficits, incline presses, and block pulls. I was tired, it was late, and I had to get up early the following morning so I figured to just do some deficits.
New cycle and switching back to high bar olympic-style squats means my weights are embarrassingly low for the extra work sets that this template has me doing on upper body days. Oh well.
Floor Press
- Pressing went OK, better than it has the last two weeks, but not as well as I would have hoped. Things are getting better slowly, small steps. Butt went up on the last rep of the 285 and 295 sets
45 x 5 x 5
95 x 3 x 2
135 x 3
185 x 2
225 x 2
250 x 2
275 x 2
285 x 3 butt l1ft
295 x 2 butt l1ft
265 x 4
265 x 3
245 x 3
A) Deficit Sumo DL
2 x 97.5kg x 3
2 x 117.5kg x 3
4 x 127.5kg x 3
B) CG Bench
55kg x 5
65kg x 4
2 x 77.5kg x 3
3 x 87.5kg x 2
2 x 92.5kg x 2
2 x 87.5kg x 3
C) Cable Crossover
5 x 10
D) Rack Pull
117.5kg x 4
2 x 137.5kg x 4
2 x 157.5kg x 3
3 x 177.5kg x 2
E) Walking Lunges
bw x 120
The deficit deads were very easy, although there sure is a long way to the floor. The benching was easy as well, even though I'm not as stable with a close grip. The rack pull setup is pretty weird so it only felt good when the weight was light. The last few sets was probably the ugliest thing you'll ever see in a gym. I might just do what Ben Rice does and do full range deadlifts instead in the future.
samoth2 wrote:
Nice vid Steve lol. It made me go back and check Consul's vid since I missed the commentary the first time and OMG that's a mighty fine James Earl Jones like voice.
LOL! Thanks.
Back from Scotland. Hit up a quick delts session. Was so psyched to train after several off days. All I could do in Scotland was sprints, pullups and rows with whatever I could find lol.
Heavy shoulder day - decided to see how many singles I could do with 80kg (>90% of 1RM)
OHP
20kgx10
40kgx6
60kgx3
80kgx1
80kgx1 - felt easy, so went for glory
85kgx1 --> Significant PR!. Felt so easy compared to my last attempt at lifting this.
85kgx0 - got greedy lolz
80kgx1
80kgx1
80kgx1
60kgx9 - dat shoulder girdle pump
Made a vague attempt at some laterals and rear laterals, but was far too pumped.
Deads: 419x3.5, tried to hitch the last.
Beltless deads: 419x1. 11 lb PR
No hands front squats in support of meat!: 220x5. 4 rep PR. Had to do 5 since "4 isn't reps".
Beltless paused zercher squats: 308x3. 44 lb PR
Leg curls: 150x5, 105x10
Did a voiceover since Steve asked us to lol.
Although my deadlift work set wasn't very good, a great session.
ashylarryku wrote:
Shall we announce today a new BOI holiday dedicated to the awesomeness of meat (the knowledgeable poster, not the food)? I hate to see him go . . . .
August 21st. The day we Maraud Meat. 5lbs in his honor per person
Join date: Nov 2007
Location: North Carolina, USA
Posts: 6332
Today is also my younger brother's birthday. He might be confused each year when I always eat a ton of animal flesh on his birthday from now on because of a cool guy from the internet. But hey, meat's still around. Just not here anymore.
Consul, overall, front squats look pretty good. Naturally, your form starts to break down as your back/core get tired towards the end, starting to use a belt on front squats will most likely help some with that; obviously, so will a stronger back. You look uncomfortable using the oly grip, like you're pushing against the bar the whole time, rather than just balancing it on your body. Why do you use oly grip?
Today's Back workout:
Standing Lat Pulldowns:
60x10
90x10
120x8
150x15
165x15
180x15
Seated Cable Rows:
60x10
105x10
150x3x12
BB Rows (pause/squeeze at contraction):
barx10
135x10
145x3x10
Rack Chins:
bwx5
bwx8x8
Meadow's T-bar Machine Rows (rowing with the end of the bar, rather than the handles):
25x8
45x8
80x3x10 per side
Lying DB Rows (pause/squeeze at contraction):
20'sx10
30'sx3x10
Outta there. Carbed up a bunch at work, and went to gym right after. Went really well, great pumpsicle.
hungry4more wrote:
Consul, overall, front squats look pretty good. Naturally, your form starts to break down as your back/core get tired towards the end, starting to use a belt on front squats will most likely help some with that; obviously, so will a stronger back. You look uncomfortable using the oly grip, like you're pushing against the bar the whole time, rather than just balancing it on your body. Why do you use oly grip?
First up, your back is as awesome as ever.
Secondly, thanks for looking at my squats. I would normally use a belt for top sets, but I just use the one at my gym - now I'm at home from uni for a few days, I'm in a different gym, so no belt. I'll invest in one of my own when I have the funds, for sure. I was using the oly grip because I thought it looked cool (lol) and I thought it might help keep my upper back tighter. Think it might be best for me to switch to a cross arm grip?
Join date: Nov 2007
Location: North Carolina, USA
Posts: 6332
Consul wrote:
hungry4more wrote:
Consul, overall, front squats look pretty good. Naturally, your form starts to break down as your back/core get tired towards the end, starting to use a belt on front squats will most likely help some with that; obviously, so will a stronger back. You look uncomfortable using the oly grip, like you're pushing against the bar the whole time, rather than just balancing it on your body. Why do you use oly grip?
First up, your back is as awesome as ever.
Secondly, thanks for looking at my squats. I would normally use a belt for top sets, but I just use the one at my gym - now I'm at home from uni for a few days, I'm in a different gym, so no belt. I'll invest in one of my own when I have the funds, for sure. I was using the oly grip because I thought it looked cool (lol) and I thought it might help keep my upper back tighter. Think it might be best for me to switch to a cross arm grip?
Yes, I do think you should used mixed grip or strap grip primarily, at least until your wrists are more flexible. Up to you whether you wanna spend the time getting to that point.
